Beginner–IntermediateFree

FULL BODY 5 days

Moderate intensity Full body 5 days a week with abs and neck 2 days. Exercise selection varies every day to keep it interesting and to hit multiple angles

Eagan S.· Nov 2024

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Beginner

Goal

Muscle, Strength, Athletics

Equipment

Garage Gym

Session length

60 min

Get full body workout 5 days per week that includes important antagonist muscles that typically get ignored. Moderate intensity to help with avoiding burnout. Use double progression to increase strength over program, only add 5 lbs per week to each exercise.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

11%

Upper Back

8.9%

Glutes

Biceps

7.8%

Front Delts

7.1%

Quadriceps

7.1%

Lats

6.3%

Middle Delts

6.3%

Hamstrings

6.3%

Chest

6.1%

Abs

4.5%

Forearms

4.1%

Lower Back

Calves

3.5%

Rear Delts

3.1%

Other

2.4%

Neck

2.4%

Adductors

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Farmer's Walk (Weighted)	1	1 min	@7
2	Bench Press (Dumbbell)	2	10 reps	@8
3	Lat Pulldown (Neutral Grip)	2	10 reps	@8
4	AD Press	2	10 reps	@8
5	Bulgarian Split Squat (Dumbbell)	2	10 reps	@7
6	Cossack Squat	2	10 reps	@7
7	Upright Row (Barbell)	2	10 reps	@7
8	Bicep Curl (EZ Bar)	2	10 reps	@9
9	Skull Crusher (Barbell)	2	12 reps	@8
10	Standing Calf Raise	2	30 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Farmer's Walk (Weighted)	1	1 min	@7
2	Incline Bench Press (Dumbbell)	2	10 reps	@8
3	Rear Delt Fly (Cable)	2	15 reps	@8
4	Deadlift (Barbell)	2	10 reps	@7
5	Single Arm Row (Cable)	2	15 reps	@8
6	Bicep Curl (Cable)	2	10 reps	@8.5
7	Overhead Tricep Extension (Cable)	2	15 reps	@8
8	Tibialis Raises	2	30 reps	@7
9	Ghb Situp	2	15 reps	@8
10	Neck Curl	1	20 reps	@7
11	Neck Extension	1	30 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Farmer's Walk (Weighted)	1	1 min	@7
2	Dip (Weighted)	2	12 reps	@8
3	Chin-Up (Weighted)	2	10 reps	@8
4	Seated Shoulder Press (Dumbbell)	2	10 reps	@8
5	Squat (Barbell)	2	10 reps	@7
6	Romanian Deadlift (Trap Bar)	2	10 reps	@7
7	Bent Over Row (Barbell)	2	10 reps	@7
8	Concentration Curl	1	10 reps	@8
		1	12 reps	@9
9	Incline Tricep Extension (Dumbbell)	1	10 reps	@8
		1	12 reps	@9
10	Standing Calf Raise	2	30 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Farmer's Walk (Weighted)	1	1 min	@7
2	Face Pull	2	15 reps	@7
3	Incline Fly Press (Dumbbell)	2	12 reps	@8
4	Standing Pullover (Cable)	2	15 reps	@7
5	Lateral Raise (Cable)	2	15 reps	@8
6	Goblet Squat	2	15 reps	@6.5
7	Hip Thrust (Barbell)	2	20 reps	@7
8	Incline Curl (Dumbbell)	2	15 reps	@7.5
9	Single Arm Overhead Tricep Extension	2	15 reps	@7.5
10	Tibialis Raises	2	30 reps	@7
11	Ghb Situp	2	15 reps	@7
12	Neck Flexion	1	0 reps	—
13	Neck Extension	1	0 reps	—

#	Exercise	Sets	Reps	Intensity
1	Farmer's Walk (Weighted)	1	1 min	@7
2	Decline Bench Press (Barbell)	2	10 reps	@8
3	Push Press (Barbell)	2	8 reps	@7
4	Belt Squat	2	12 reps	@7
5	Belt Squat Deadlift	2	12 reps	@7
6	Belt Squat Neutral Grip Row	2	12 reps	@7
7	Reverse Bicep Curl (EZ Bar)	2	12 reps	@8
8	Tricep Extension (Barbell)	2	12 reps	@8
9	Standing Calf Raise	2	30 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, FULL BODY 5 days is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

FULL BODY 5 days is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

FULL BODY 5 days is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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