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Full body strength training program

by Miguel A.

Program Description

**Full Body Strength Training Program** Embark on a transformative 12-week journey designed for all fitness levels, featuring 36 dynamic workouts that target every major muscle group. This program combines compound movements like the bench press and squats with isolation exercises to build strength, enhance muscle tone, and improve overall fitness. Each session is structured to maximize efficiency and results, ensuring you stay motivated and challenged throughout your training. Get ready to unleash your potential and achieve your strength goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 28, 2025 04:54
  • Last Edited
    Aug 28, 2025 05:19
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Squat (Barbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Leg Curl
3
-
5A
Incline Curl (Dumbbell)
3
-
5B
Overhead Tricep Extension (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5A
Behind The Body Lateral Raise
3
-
5B
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
3
-
5
Chest Fly (Dumbbell)
3
-
6A
Standing Calf Raise
3
-
6B
Reverse Cable Flys
3
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5A
Behind The Body Lateral Raise
3 Sets
-
5B
Reverse Abs Crunch (Bodyweight)
3 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Leg Curl
3 Sets
-
5A
Incline Curl (Dumbbell)
3 Sets
-
5B
Overhead Tricep Extension (Dumbbell)
3 Sets
-
Day 3
1
Z Press
3 Sets
-
2
Chest Supported Row (Dumbbell)
3 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Chest Fly (Dumbbell)
3 Sets
-
6A
Standing Calf Raise
3 Sets
-
6B
Reverse Cable Flys
3 Sets
-