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Alternating Full Body

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Program Description

Simple alternation ABA/BAB full body split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 31, 2025 12:06
  • Last Edited
    Oct 31, 2025 04:34
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Triceps
10.8%
Upper Back
10.8%
Front Delts
10%
Middle Delts
10%
Quadriceps
9.2%
Biceps
8.3%
Lats
7.5%
Chest
6.7%
Glutes
6.7%
Lower Back
4.2%
Abs
2.5%
Adductors
1.7%
Rear Delts
0.8%
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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
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
Hamstring Curl
2
5-8 reps
-
5
Upright Row (Dumbbell)
2
5-8 reps
-
6
Overhead Tricep Extension (Cable)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Leg Extension
2
5-8 reps
-
5
Lateral Raise (Cable)
2
5-8 reps
-
6
Bayesian Curl
2
5-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Upright Row (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Dip (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Bayesian Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Upright Row (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-