Full Body Everyday (24 sets/day)
Balanced Program, Hit full-body every day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 3–6 reps | @7 |
| 2 | Chin-Up (Assisted) | 2 | 10–15 reps | @7 |
| 3 | Bicep Curl (Dumbbell) | 2 | 10–15 reps | @7 |
| 4 | JM Press | 3 | 8–12 reps | @7 |
| 5 | Arnold Press | 3 | 8–12 reps | @7 |
| 6 | Dragon Fly | 2 | 10+ reps | @7 |
| 7 | Leg Curl | 2 | 8–12 reps | @7 |
| 8 | Leg Extension | 2 | 8–12 reps | @7 |
| 9 | Calf Raise (Machine) | 3 | 15–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Deficit) | 5 | 3–6 reps | @7 |
| 2 | Single Leg Press | 1 | 15–20 reps | @7 |
| 3 | Single Leg Calf Raise Leg Press | 2 | 10–15 reps | @7 |
| 4 | Renegade Row | 2 | — | @7 |
| 5 | Pec Deck (Machine) | 3 | 8–12 reps | @7 |
| 6 | Seated Wide-Grip Row (Cable) | 2 | 8–12 reps | @7 |
| 7 | Half Kneeling Arnold Press (Dumbbell) | 1 | 15–20 reps | @7 |
| 8 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps | @7 |
| 9 | Bicep Curl (Cable) | 4 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 5 | 3–6 reps | @7 |
| 2 | Leg Curl | 3 | 8–12 reps | @7 |
| 3 | Calf Raise (Machine) | 3 | 15–20 reps | @7 |
| 4 | Hack Squat | 2 | 10–15 reps | @7 |
| 5 | Cable Crunch | 2 | 15–20 reps | @7 |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | @7 |
| 7 | Arnold Press | 2 | 10–15 reps | @7 |
| 8 | Cable Crossover | 2 | 10–15 reps | @7 |
| 9 | Dip (Assisted) | 1 | 15–20 reps | @7 |
| 10 | Reverse Bicep Curl (EZ Bar) | 1 | 15–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 5 | 3–6 reps | @7 |
| 2 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @7 |
| 3 | Push Up (Weighted) | 4 | 8–12 reps | @7 |
| 4 | Bicep Curl (EZ Bar) | 2 | 8–12 reps | @7 |
| 5 | Overhead Extension (EZ Bar) | 2 | 8–12 reps | @7 |
| 6 | Pallof Press | 2 | 15–20 reps | @7 |
| 7 | Good Morning | 2 | 20–30 reps | @6 |
| 8 | Leg Extension | 2 | 10–15 reps | @7 |
| 9 | Calf Raise (Machine) | 3 | 15–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 3–6 reps | @7 |
| 2 | Calf Raise (Machine) | 3 | 8–12 reps | @7 |
| 3 | Good Morning | 3 | 15–20 reps | @6 |
| 4 | Wood Chop | 2 | 15–20 reps | @7 |
| 5 | Bicep Curl (Cable) | 3 | 8–12 reps | @7 |
| 6 | Pullover (EZ Bar) | 2 | 10–15 reps | @7 |
| 7 | Reverse Pec Deck | 2 | 10–15 reps | @7 |
| 8 | Lat Pulldown (Neutral Grip) | 4 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 5 | 3–6 reps | @7 |
| 2 | Flexion Row | 2 | 15–20 reps | @6 |
| 3 | Incline Fly Press (Dumbbell) | 3 | 8–12 reps | @7 |
| 4 | Lying Reverse Fly | 2 | 10–15 reps | @7 |
| 5 | Alternating Dumbbell Curl | 2 | 8–12 reps | @7 |
| 6 | Face Pull | 1 | 15–20 reps | @7 |
| 7 | Wood Chop | 2 | 15–20 reps | @7 |
| 8 | Back Extension | 2 | 10–15 reps | @7 |
| 9 | Leg Extension | 2 | 10–15 reps | @7 |
| 10 | Calf Raise (Machine) | 3 | 15–20 reps | @7 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body Everyday (24 sets/day) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body Everyday (24 sets/day) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body Everyday (24 sets/day) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
