5.0
(1 rating)
Program Description
The purpose is build a great foundation of muscle strength and muscle endurance. The program especially focus on the large muscle groups to the highest possible result within a 30-40 min time frame. Repeat this program 2-3 times before progressing to Level 2 of the program series.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJun 30, 2025 04:32
- Last EditedAug 28, 2025 02:17
Summary
Build a solid fitness foundation with the Full Body Foundation Circuits program! Over the next 6 weeks, you'll engage in three dynamic workouts each week, designed to enhance strength and endurance through effective supersets. This program combines compound movements like barbell thrusters and deadlifts with bodyweight exercises such as lunges and jumping jacks, ensuring a comprehensive full-body workout. Perfect for those looking to elevate their training in a garage gym setting, this plan will help you develop strength, improve your conditioning, and set the stage for future fitness goals. Get ready to transform your routine!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.2%
Abs
14.4%
Glutes
11%
Other
10%
Middle Delts
9.4%
Front Delts
8.6%
Hamstrings
8%
Upper Back
7.6%
Triceps
3.7%
Lats
3.2%
Adductors
2.9%
Biceps
2.3%
Lower Back
1.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Lying Leg Raise
2
15 reps
RPE 8
5A
Burpee
2
0.5-0.75 mins
RPE 10
5B
Jump Rope
2
0.5-0.75 mins
RPE 7
5C
Lunge (Bodyweight)
2
0.5-0.75 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Lying Leg Raise
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
65%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
65%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
67.5%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
67.5%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
65%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
65%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
65%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
65%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
67.5%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
67.5%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
15 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
62.5%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
62.5%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
2
0.5 mins
-
1B
Jumping Jack
2
0.5 mins
-
1C
Upright Row (Dumbbell)
2
0.5 mins
-
1D
Lunge (Bodyweight)
2
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Dumbbell Row
3
13 reps
RPE 8
2C
Abs Crunch (Weighted)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
2
14 reps
RPE 8
4B
Mountain Climber
2
20 reps
RPE 8
5A
Burpee
2
0.5 mins
-
5B
Jump Rope
2
0.5 mins
-
5C
Lunge (Bodyweight)
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
3
0.5 mins
-
1B
Jumping Jack
3
0.5 mins
-
1C
Upright Row (Dumbbell)
3
0.5 mins
-
1D
Lunge (Bodyweight)
3
0.5 mins
-
2A
Squat (Barbell)
3
13 reps
60%
2B
Standing Shoulder Press (Dumbbell)
3
13 reps
RPE 8
2C
Russian Twist (Dumbbell)
3
30 reps
RPE 8
3A
Deadlift (Barbell)
3
13 reps
60%
3B
Dumbbell Row
3
13 reps
RPE 8
3C
Abs Crunch (Weighted)
3
20 reps
RPE 8
4A
Lateral Med Ball Throw
3
14 reps
RPE 8
4B
Mountain Climber
3
20 reps
RPE 8
5A
Burpee
3
0.5 mins
-
5B
Jump Rope
3
0.5 mins
-
5C
Lunge (Bodyweight)
3
0.5 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Thruster (Barbell)2 Sets
0.5 mins
-
1B
Jumping Jack2 Sets
0.5 mins
-
1C
Upright Row (Dumbbell)2 Sets
0.5 mins
-
1D
Lunge (Bodyweight)2 Sets
0.5 mins
-
2A
Squat (Barbell)3 Sets
13 Reps
60%
2B
Dumbbell Row3 Sets
13 Reps
@8
2C
Abs Crunch (Weighted)3 Sets
15 Reps
@8
3A
Deadlift (Barbell)3 Sets
13 Reps
60%
3B
Standing Shoulder Press (Dumbbell)3 Sets
13 Reps
@8
3C
Russian Twist (Dumbbell)3 Sets
20 Reps
@8
4A
Lateral Med Ball Throw2 Sets
14 Reps
@8
4B
Lying Leg Raise2 Sets
15 Reps
@8
5A
Burpee2 Sets
0.5-0.75 mins
@10
5B
Jump Rope2 Sets
0.5-0.75 mins
@7
5C
Lunge (Bodyweight)2 Sets
0.5-0.75 mins
@7
Day 2
1A
Thruster (Barbell)2 Sets
0.5 mins
-
1B
Jumping Jack2 Sets
0.5 mins
-
1C
Upright Row (Dumbbell)2 Sets
0.5 mins
-
1D
Lunge (Bodyweight)2 Sets
0.5 mins
-
2A
Squat (Barbell)3 Sets
13 Reps
60%
2B
Dumbbell Row3 Sets
13 Reps
@8
2C
Abs Crunch (Weighted)3 Sets
15 Reps
@8
3A
Deadlift (Barbell)3 Sets
13 Reps
60%
3B
Standing Shoulder Press (Dumbbell)3 Sets
13 Reps
@8
3C
Russian Twist (Dumbbell)3 Sets
20 Reps
@8
4A
Lateral Med Ball Throw2 Sets
14 Reps
@8
4B
Mountain Climber2 Sets
20 Reps
@8
5A
Burpee2 Sets
0.5 mins
-
5B
Jump Rope2 Sets
0.5 mins
-
5C
Lunge (Bodyweight)2 Sets
0.5 mins
-
Day 3
1A
Thruster (Barbell)2 Sets
0.5 mins
-
1B
Jumping Jack2 Sets
0.5 mins
-
1C
Upright Row (Dumbbell)2 Sets
0.5 mins
-
1D
Lunge (Bodyweight)2 Sets
0.5 mins
-
2A
Squat (Barbell)3 Sets
13 Reps
60%
2B
Dumbbell Row3 Sets
13 Reps
@8
2C
Abs Crunch (Weighted)3 Sets
15 Reps
@8
3A
Deadlift (Barbell)3 Sets
13 Reps
60%
3B
Standing Shoulder Press (Dumbbell)3 Sets
13 Reps
@8
3C
Russian Twist (Dumbbell)3 Sets
20 Reps
@8
4A
Lateral Med Ball Throw2 Sets
14 Reps
@8
4B
Mountain Climber2 Sets
20 Reps
@8
5A
Burpee2 Sets
0.5 mins
-
5B
Jump Rope2 Sets
0.5 mins
-
5C
Lunge (Bodyweight)2 Sets
0.5 mins
-