Knee’s-Elbow’s-Full Body

by Girthy Jim

4.0

(1 rating)

Program Description

Get jacked and stay healthy

Program Overview

Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Nov 19, 2024 07:42
Last Edited
Jul 23, 2025 09:51

Summary

Transform your fitness journey with the Knee’s-Elbow’s-Full Body program! Over 12 weeks, you'll engage in a dynamic 6-day-a-week routine designed to sculpt and strengthen your entire body. This program combines supersets and a variety of exercises, including bodyweight movements and dumbbell lifts, targeting key muscle groups from your core to your legs. With a full gym at your disposal, prepare to build endurance, enhance mobility, and achieve your fitness goals with each session. Get ready to push your limits and redefine your strength!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

20.3%

Lats

11.1%

Rear Delts

10.5%

Chest

8.7%

Hamstrings

8.3%

Biceps

7.1%

Triceps

6.8%

Quadriceps

6.5%

Forearms

5.7%

Glutes

4.9%

Front Delts

4.1%

Adductors

2.1%

Neck

1.8%

Abs

1.3%

Lower Back

0.4%

Abductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Single Arm Cable Tricep Extension

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 1

Light Band Tri And Bi

YTWL

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Lying Forearm To Chest

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Bench Press (Dumbbell)

External Rotation

Powell Raise

Rhomboid Pulldown

Chest Fly (Cable)

Tricep Kickback

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

ATG Split Squat

VMO Squat

Tibialis Raise

Squat (Barbell)

Leg Curl

Low Cable Feet Pull In

Peterson Step Up

Barbell seated Calf Raise

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 2

X-Band Walk

4 Way Hip

Tibialis Raise

Low Cable Feet Pull In

Peterson Step Up

Squat (Barbell)

Standing Barbell Calf Raise

Leg Curl

ATG Split Squat

VMO Squat

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

GHD Sit-up Weighted

Wrap Around Row

Facepull With Overhead Extension

Trap Bar Shrug

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 3

Cable French Press

Face Pull

Standing Cable Wood Chop

Underhand Lat Pulldown

Bicep Overhead Cable Curls

QL Extension

Straight Arm Pulldown

Inverted Row

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Flip Curls

4 Way Forearm

Bicep Overhead Cable Curls

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 4

4 Way Forearm

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Klokov Raise

Scott Curl

ATG Row

Supine Elbow Extensions

Bicep Overhead Cable Curls

Trap Bar Shrug

Facepull With Overhead Extension

Wrap Around Row

Angled Cable Shrug

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 5

Hip Thrust (Barbell)

4 Way Hip

Leg Extension

Leg Curl

Wide Grip Elevated Deadlift

Leg Press (45 Degrees)

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

KOT Squat

ATG Split Squat

Tibialis Raise

QL Extension

Paretial

Seated Goodmornings

Day 6

Copenhagen Plank

1 Set

KOT Squat

1 Set

ATG Split Squat

1 Set

Tibialis Raise

1 Set

QL Extension

1 Set

Paretial

1 Set

Seated Goodmornings

1 Set

Day 1

Light Band Tri And Bi

1 Set

YTWL

1 Set

4 Way Forearm

1 Set

Wrist Curls

2 Sets

Reverse Wrist Curl (Dumbbell)

2 Sets

Lying Forearm To Chest

2 Sets

Bench Press (Barbell)

3 Sets

Lat Pulldown

3 Sets

Seated Row (Cable)

3 Sets

Face Pull

3 Sets

Incline Bench Press (Dumbbell)

3 Sets

External Rotation

3 Sets

Powell Raise

3 Sets

Rhomboid Pulldown

3 Sets

Chest Fly (Cable)

3 Sets

Tricep Kickback

3 Sets

Day 3

Cable French Press

3 Sets

Face Pull

3 Sets

Standing Cable Wood Chop

3 Sets

Underhand Lat Pulldown

3 Sets

Bicep Overhead Cable Curls

3 Sets

QL Extension

2 Sets

Straight Arm Pulldown

2 Sets

Inverted Row

2 Sets

Day 5

Hip Thrust (Barbell)

2 Sets

4 Way Hip

2 Sets

Leg Extension

2 Sets

Leg Curl

2 Sets

Wide Grip Elevated Deadlift

2 Sets

Leg Press (45 Degrees)

2 Sets

Day 2

X-Band Walk

1 Set

4 Way Hip

1 Set

Tibialis Raise

1 Set

Low Cable Feet Pull In

3 Sets

Peterson Step Up

3 Sets

Squat (Barbell)

3 Sets

Standing Barbell Calf Raise

3 Sets

Leg Curl

3 Sets

ATG Split Squat

1 Set

VMO Squat

1 Set

Day 4

4 Way Forearm

1 Set

Wrist Curls

1 Set

Reverse Wrist Curl (Dumbbell)

1 Set

Klokov Raise

1 Set

Scott Curl

1 Set

ATG Row

1 Set

Supine Elbow Extensions

1 Set

Bicep Overhead Cable Curls

3 Sets

Trap Bar Shrug

1 Set

Facepull With Overhead Extension

2 Sets

Wrap Around Row

2 Sets

Angled Cable Shrug

2 Sets