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Full Body///

by John Rick

Program Description

Oh yeah

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 23, 2025 03:44
  • Last Edited
    Nov 23, 2025 08:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.5%
Biceps
16.2%
Front Delts
15%
Chest
12.5%
Triceps
12.5%
Middle Delts
12.5%
Lats
11.3%
Forearms
1.3%
Rear Delts
1.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Dumbbell)
1
-
6
Tricep Extension (Machine)
1
-
7
Alternating Dumbbell Curl
1
-
8
Hammer Curl
1
-
9
Shoulder Press (Machine)
1
-
10
Lateral Raise (Cable)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Wide Grip Lat Pulldown
1 Set
-
4
Chest Supported Row (Machine)
1 Set
-
5
Shrug (Dumbbell)
1 Set
-
6
Tricep Extension (Machine)
1 Set
-
7
Alternating Dumbbell Curl
1 Set
-
8
Hammer Curl
1 Set
-
9
Shoulder Press (Machine)
1 Set
-
10
Lateral Raise (Cable)
1 Set
-