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BoostcampPNG

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
    Apr 29, 2025 05:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-