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BoostcampPNG

Full Body

by Cesar M.

Program Description

Unlock your strength potential with this comprehensive 6-week Full Body program, designed for intermediate lifters. Committing just three days a week, you'll engage in a balanced mix of strength training, muscle building, and bodyweight exercises, utilizing a full gym setup. Each session is strategically crafted to maximize your gains and enhance your overall fitness. Get ready to transform your physique and boost your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 02:20
  • Last Edited
    Apr 03, 2026 10:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
22.4%
Lats
21.6%
Biceps
12.4%
Triceps
6.6%
Abs
6.6%
Chest
4.9%
Front Delts
4.9%
Quadriceps
3.3%
Middle Delts
3.3%
Rear Delts
2.5%
Glutes
2.5%
Adductors
2.5%
Other
1.6%
Abductors
1.6%
Hamstrings
1.6%
Forearms
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Decline Crunch (Weighted)
3
10 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Chin-Up (Bodyweight)
2
6
5
4 reps
3 reps
2 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Decline Crunch (Weighted)
3
10 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
4
5
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Decline Crunch (Weighted)
3
10 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Chin-Up (Bodyweight)
5
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Decline Crunch (Weighted)
3
10 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pull-Up (Bodyweight)
6
5
2
3 reps
2 reps
1 reps
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Decline Crunch (Weighted)
3
10 reps
-
8
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Pec Deck (Machine)
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Chin-Up (Bodyweight)
7
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Decline Crunch (Weighted)
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Pull-Up (Bodyweight)
4
4
2
3 reps
2 reps
1 reps
-
-
-
7
Hyperextension Side Bends
3
20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
3
6
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Pull-Up (Bodyweight)
6
4
2
3 reps
2 reps
1 reps
-
-
-
7
Hyperextension Side Bends
3
20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Chin-Up (Bodyweight)
4
7
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
20 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Squat (Barbell)
3
6 reps
-
5
Overhead Tricep Extension (Barbell)
3
10 reps
-
6
Pull-Up (Bodyweight)
3
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
7
Hyperextension Side Bends
3
20 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
4
2
3 reps
2 reps
1 reps
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Dragon Flag
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
4
4
5
4 reps
3 reps
2 reps
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Dragon Flag
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
1
4
4
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Dragon Flag
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
1
4
4
5
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Dragon Flag
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Pull-Up (Bodyweight)
6
4
2
1
3 reps
2 reps
1 reps
4 reps
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Dragon Flag
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
-
2
Chest Press (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
4
4
4
2
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Dragon Flag
3
10 reps
-
8
Plank
1
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Run
1 Set
6 mins
-
2
Pec Deck (Machine)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
4 Sets
2 Sets
3 Reps
2 Reps
1 Reps
-
-
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Decline Crunch (Weighted)
3 Sets
10 Reps
-
8
Plank
1 Set
1 mins
-
Day 2
1
Run
1 Set
6 mins
-
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
3
Hip Abductor (Machine)
3 Sets
10 Reps
-
4
Squat (Barbell)
3 Sets
6 Reps
-
5
Overhead Tricep Extension (Barbell)
3 Sets
10 Reps
-
6
Chin-Up (Bodyweight)
3 Sets
4 Sets
4 Sets
2 Sets
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
7
Hyperextension Side Bends
3 Sets
20 Reps
-
8
Plank
1 Set
1 mins
-
Day 3
1
Run
1 Set
6 mins
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Hip Adductor (Machine)
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
4 Sets
2 Sets
3 Reps
2 Reps
1 Reps
-
-
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
7
Dragon Flag
3 Sets
10 Reps
-
8
Plank
1 Set
1 mins
-