Full body - recomp - arms focus
Body recomp in 12 week with progressive overload and increase overtime
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps | @8 |
| 2 | Leg Press | 3 | 15 reps | @9 |
| 3 | Lying Leg Curl | 3 | 15 reps | @9 |
| 4 | Standing Calf Raise | 4 | 15 reps | @9 |
| 5 | Hanging Leg Raise | 3 | 20 reps | @10 |
| 6 | Cable Crunch | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 12 reps | @9 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Chest Press (Machine) | 3 | 15 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 4 | 15 reps | @9 |
| 5 | Skull Crusher (Barbell) | 3 | 12 reps | @9 |
| 6 | Tricep Kickback | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps | @8 |
| 2 | T-Bar Row | 3 | 12 reps | @9 |
| 3 | Seated Row (Cable) | 3 | 15 reps | @9 |
| 4 | Face Pull | 3 | 20 reps | @9 |
| 5 | Preacher Curl (Dumbbell) | 3 | 12 reps | @9 |
| 6 | Hammer Curl (Dumbbell) | 3 | 15 reps | @9 |
| 7 | Wrist Curls | 3 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 10 reps | @9 |
| 2 | Hack Squat | 3 | 12 reps | @9 |
| 3 | Back Extension (Weighted) | 3 | 15 reps | @9 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @9 |
| 5 | Standing Calf Raise | 4 | 15 reps | @10 |
| 6 | Bicycle Crunch | 3 | 15 reps | @10 |
| 7 | Pallof Press | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8 reps | @8 |
| 2 | Bent Over Row (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Bench Press (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @9 |
| 5 | Lateral Raise (Cable) | 4 | 15 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps | @9 |
| 7 | Tricep Pushdown (Cable) | 3 | 12 reps | @9 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full body - recomp - arms focus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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 - recomp - arms focus 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 16 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 - recomp - arms focus 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
