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BoostcampPNG

Full Body By Jordan Peters

by Gaman
1 athletes joined

Program Description

Every other day . 2-4 Times Frequency depending on schedule. Can change the orders based on what you wish to proritize

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2024 11:00
  • Last Edited
    Jan 17, 2025 07:23

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
T-Bar Row
1
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
High Incline Smith Press
1
6-10 reps
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Leg Press)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
2
High Incline Smith Press
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Seated Hamstring Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Hyperextension
1
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
5
JM Press (Smith Machine)
1
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
7
Chest Press (Machine)
1
15-25 reps
RPE 10
8
Single Arm Row (Cable)
1
8-12 reps
RPE 10
9
Dumbell Flexion Row
1
8-12 reps
RPE 10
10
Reverse Hyperextension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
15-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
15-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
15-25 reps
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
JM Press (Smith Machine)
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Rear Delt Row
1
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Single Arm Pushdown
1
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
9
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
10
Seated Calf Raise
1
15-25 reps
RPE 10
11
Leg Curl
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Single Arm Pushdown
1
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Squat (Barbell)
1
15-20 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
10
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
11
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Single Arm Pushdown
1
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Squat (Barbell)
1
15-20 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
10
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
11
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Overhead Press (Barbell)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Single Arm Pushdown
1
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Squat (Barbell)
1
15-20 reps
RPE 10
9
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
10
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
11
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 10
2
Sissy Squat
1
6-10 reps
RPE 10
3
Single Leg Calf Raise
1
6-10 reps
RPE 10
4
Hamstring Curl
1
8-12 reps
RPE 10
5
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
8-12 reps
RPE 10
7
Chest Press (Machine)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
15-25 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
10
Overhead Tricep Extension (Cable)
1
15-25 reps
RPE 10
11
Side Bend (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
JM Press (Smith Machine)
1 Set
6-10 Reps
@10
4
Chin-Up (Weighted)
1 Set
6-10 Reps
@10
5
Rear Delt Row
1 Set
6-10 Reps
@10
6
Preacher Curl (Dumbbell)
1 Set
8-12 Reps
@10
7
Single Arm Pushdown
1 Set
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
9
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
10
Seated Calf Raise
1 Set
15-25 Reps
@10
11
Leg Curl
1 Set
15-25 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
6-10 Reps
@10
2
Sissy Squat
1 Set
6-10 Reps
@10
3
Single Leg Calf Raise
1 Set
6-10 Reps
@10
4
Hamstring Curl
1 Set
8-12 Reps
@10
5
Lat Pulldown (Single Arm)
1 Set
8-12 Reps
@10
6
Chest Supported Row (Dumbbell)
1 Set
8-12 Reps
@10
7
Chest Press (Machine)
1 Set
8-12 Reps
@10
8
Bicep Curl (Cable)
1 Set
15-25 Reps
@10
9
One Arm Lateral Raise (Cable)
1 Set
15-25 Reps
@10
10
Overhead Tricep Extension (Cable)
1 Set
15-25 Reps
@10
11
Side Bend (Dumbbell)
1 Set
AMRAP
@10
Day 1
1
Wide Grip Lat Pulldown
1 Set
6-10 Reps
@10
2
T-Bar Row
1 Set
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
4
High Incline Smith Press
1 Set
6-10 Reps
@10
5
Close Grip Bench Press (Smith Machine)
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
7
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
8
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
9
Seated Hamstring Curl
1 Set
15-25 Reps
@10
10
Leg Extension
1 Set
15-25 Reps
@10
11
Calf Raise (Leg Press)
1 Set
15-25 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
6-10 Reps
@10
2
Hyperextension
1 Set
6-10 Reps
@10
3
Leg Press (45 Degrees)
1 Set
6-10 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@10
5
JM Press (Smith Machine)
1 Set
8-12 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15-25 Reps
@10
7
Chest Press (Machine)
1 Set
15-25 Reps
@10
8
Single Arm Row (Cable)
1 Set
8-12 Reps
@10
9
Dumbell Flexion Row
1 Set
8-12 Reps
@10
10
Reverse Hyperextension
1 Set
AMRAP
@10