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Full Body General Strength and Fitness

by Alexander L.

Program Description

Getting me stronger.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 28, 2025 02:17
  • Last Edited
    Jun 18, 2025 12:00

Summary

Unlock your strength potential with this 8-week Full Body General Strength and Fitness program! Designed for four days a week, this program combines compound and isolation movements to build muscle and enhance overall fitness. You'll engage in exercises like the Smith Machine Bench Press and Hack Squat, targeting major muscle groups for balanced development. With a focus on progressive overload, you'll see improvements in strength and endurance while enjoying the convenience of a garage gym setup. Get ready to transform your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 9.5
2
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
5
Deadlift (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
5
Deadlift (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
5
Deadlift (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Calf Raise
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Lunge (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
5
Deadlift (Smith Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
1 reps
RPE 8
2
Push Up (Incline)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Inverted Row
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
1 reps
RPE 8
2
Push Up (Incline)
3
10 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Inverted Row
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
1 reps
RPE 9
2
Push Up (Incline)
3
12 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Inverted Row
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
1 reps
RPE 9
2
Push Up (Incline)
3
12 reps
-
3
Leg Raise (Captain's Chair)
3
10 reps
-
4
Inverted Row
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2 reps
RPE 6
2
Leg Raise (Captain's Chair)
3
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Inverted Row
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2 reps
RPE 6
2
Leg Raise (Captain's Chair)
3
12 reps
-
3
Push Up (Incline)
3
15 reps
-
4
Inverted Row
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
15 reps
-
3
Push Up (Incline)
3
18 reps
-
4
Inverted Row
3
18 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
2 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
15 reps
-
3
Push Up (Incline)
3
18 reps
-
4
Inverted Row
3
18 reps
-
5
Tricep Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
-
2
Walking Lunge
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Lateral Lunge
3
15 reps
-
5
Wall Sit
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
-
2
Walking Lunge
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Lateral Lunge
3
15 reps
-
5
Wall Sit
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
16 reps
-
2
Walking Lunge
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Lateral Lunge
3
15 reps
-
5
Wall Sit
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
16 reps
-
2
Walking Lunge
3
15 reps
-
3
Calf Raise (Bodyweight)
3
20 reps
-
4
Lateral Lunge
3
15 reps
-
5
Wall Sit
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
18 reps
-
2
Calf Raise (Bodyweight)
3
22 reps
-
3
Wall Sit
3
1.5 mins
-
4
Walking Lunge
3
18 reps
-
5
Lateral Lunge
3
17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
18 reps
-
2
Calf Raise (Bodyweight)
3
22 reps
-
3
Wall Sit
3
1.5 mins
-
4
Walking Lunge
3
18 reps
-
5
Lateral Lunge
3
17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Calf Raise (Bodyweight)
3
25 reps
-
3
Wall Sit
3
1.5 mins
-
4
Walking Lunge
3
20 reps
-
5
Lateral Lunge
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
20 reps
-
2
Calf Raise (Bodyweight)
3
25 reps
-
3
Wall Sit
3
1.5 mins
-
4
Walking Lunge
3
20 reps
-
5
Lateral Lunge
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
2
Single Arm Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
JM Press (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
3
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
Day 3
1
Chin-Up (Bodyweight)
3 Sets
1 Reps
@8
2
Push Up (Incline)
3 Sets
10 Reps
-
3
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
4
Inverted Row
3 Sets
15 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Jump Squat
3 Sets
15 Reps
-
2
Walking Lunge
3 Sets
15 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
20 Reps
-
4
Lateral Lunge
3 Sets
15 Reps
-
5
Wall Sit
3 Sets
1 mins
-